IF Lean Bulking: RecoverPro, TTA-500 (and more)

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  1. Read up on the Smolov Jr program and I decided to give it a go and see what it was all about.

    First bench day is 6 sets of 6 at 70% of 1MR. Which came out to be like 205 for me, rounded down to the nearest applicable weight.

    Warm up with bar, then 135.

    205 x6
    205 x6
    205 x6
    205 x6
    205 x6
    205 x7 (one more so I could reach failure)

    Pretty good rep/set range for the weight. Was impressed on how good it felt and how easy it was to control the weight. Well thought out plan indeed.

    I didn't do deadlifts on back day and if I miss deads I get anxious so I had to get em in.

    8 sets of 4 at 85% 1 MR

    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4

    My grip held strong and my form was money, felt like barfing when I set down the 6th set, controlled my breathing and the next two sets were cake.

    Got an overall good workout, lifting heavy and controlled for 14 sets.

    Time to get in 2 scoops recoverpro, 2 caps TTA and 2 flatbread natural peanut butter and dried cranberry sandwiches.


  2. Quote Originally Posted by StephenGarcia View Post
    Read up on the Smolov Jr program and I decoded to give it a go and see what it was all about.

    First bench day is 6 sets of 6 at 70% of 1MR. Which came out to be like 205 for me, rounded down to the nearest applicable weight.

    Warm up with bar, then 135.

    205 x6
    205 x6
    205 x6
    205 x6
    205 x6
    205 x7 (one more so I could reach failure)

    Pretty good rep/set range for the weight. Was impressed on how good it felt and how easy it was to control the weight. Well thought out plan indeed.

    I didn't do deadlifts on back day and if I miss deads I get anxious so I had to get em in.

    8 sets of 4 at 85% 1 MR

    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4
    315 x4

    My grip held strong and my form was money, felt like barfing when I set down the 6th set, controlled my breathing and the next two sets were cake.

    Got an overall good workout, lifting heavy and controlled for 14 sets.

    Time to get in 2 scoops recoverpro, 2 caps TTA and 2 flatbread natural peanut butter and dried cranberry sandwiches.


    those sandwiches sound damn good
    •   
       


  3. Quote Originally Posted by jiggamanbill

    those sandwiches sound damn good
    They were, toasted em up and they were gone in under a minute lol

  4. Quote Originally Posted by StephenGarcia View Post
    They were, toasted em up and they were gone in under a minute lol
    makes me super hungry lol

  5. Quote Originally Posted by jiggamanbill

    makes me super hungry lol
    Go get some!
    •   
       


  6. Quote Originally Posted by StephenGarcia View Post
    Go get some!
    valid!

  7. Smolov Jr Second Day
    7 sets of 5 at 75%

    My insomnia was acting up, I didnt go to sleep til 7 am last night and I didn't wake up til like 4 pm. Worst time to go to the gym here so I waited til 630 ish. Have to say my stomach was pretty darn empty when I took my scoop of ignite. Took 2 scoops Lemon RecoverPro for obvious reasons.

    some rotator cuff warm ups and jumped right to it
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

    again, impressed by how effective the rep range was. After I racked my last press I felt drained yet throughout the workout I was in complete control of form.
    also equally impressed by how the energy from ignite just keeps on going til peak and levels out. Doesnt leave you high and dry with a crash which is something I appreciate a ton.

    Went to incline flyes mixed with incline db press
    40's x20 (just flyes)
    40's x15 flyes + 40's x7 press with rotation
    35's x15 flyes + 35's x8 press with rotation

    Seated Cable Chest Flyes
    70 x15
    70 x15
    70 x14

    Hammer Strength Incline Press
    1 pps x12
    2 pps x12
    70 lbs pps x 10 (failed)

    RecoverPro kept me satiated til it was time to leave. Then my stomach was growling like a lawnmower.
    Got home and took 4 caps of TTA-500 (I am only eating 1 big meal today)

    got 2 more of those sandwiches (flat bread, peanut butter and dried cranberry)
    2 chicken breasts
    1.5 cups broccoli
    2.5 cups mashed potatos
    gravy (I dont wanna know how much lol)
    gonna eat another portion, dont really know what but I need more calories
    Decided on two more sandwiches

    protein shake, think I am gonna go with the No Whey tonight.

    pic is on its way


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  8. Back day. Kinda wanted to do all rows, in case you can't tell later on.

    2 scoops recoverpro right after class, waited 45 minutes then it was gym time!

    Lowered all weights just because my quality of workouts has gone down. Really wanted to focus.
    1 scoop ignite for pw.

    Reverse Grip Pulldowns SS w/ Wide Grip Pulldowns
    110 lbs x10 + 110 lbs x10
    (Still not a deep enough contraction)
    90 lbs x10 + 90 lbs x10
    90 lbs x10 + 90 lbs x10 (so pumped)
    90 lbs x8 + 90 lbs x6

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    Bent Over BB Rows
    135 lbs x14
    135 lbs x12
    Switched to suicide grip
    135 lbs x12
    135 lbs x12

    Isolateral Rows
    1 pps x16 (one arm at a time)
    1 pps + 25 x 12
    1 pps x20
    1 pps x16 (both arms)
    1 pps x16 (1 arm 4 reps then hold contraction while doing other arm 4 reps.)

    DB 1 Arm Rows (with an incline bench) squared up stance, not staggered. Keeps your spine in line and I feel a stronger contraction personally.
    35 lb x12
    35 lb x12
    35 lb x12
    35 lb x12

    Low Cable Rows (lean back when contracting to hit lower lats)
    110 lbs x12
    110 lbs x14
    110 lbs x12
    110 lbs x12

    Hammer Strength High Row (nice arch to hit lower lats)
    1 pps x12
    1 pps + 25 x12
    1 pps + 25 x12
    1 pps x12


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    4 caps TTA-500 and a huge plate of spaghetti, like literally I've never loaded a plate so high. Sipping more RecoverPro later as well.

  9. Quote Originally Posted by StephenGarcia View Post
    Smolov Jr Second Day
    7 sets of 5 at 75%

    My insomnia was acting up, I didnt go to sleep til 7 am last night and I didn't wake up til like 4 pm. Worst time to go to the gym here so I waited til 630 ish. Have to say my stomach was pretty darn empty when I took my scoop of ignite. Took 2 scoops Lemon RecoverPro for obvious reasons.

    some rotator cuff warm ups and jumped right to it
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5
    225x5

    again, impressed by how effective the rep range was. After I racked my last press I felt drained yet throughout the workout I was in complete control of form.
    also equally impressed by how the energy from ignite just keeps on going til peak and levels out. Doesnt leave you high and dry with a crash which is something I appreciate a ton.

    Went to incline flyes mixed with incline db press
    40's x20 (just flyes)
    40's x15 flyes + 40's x7 press with rotation
    35's x15 flyes + 35's x8 press with rotation

    Seated Cable Chest Flyes
    70 x15
    70 x15
    70 x14

    Hammer Strength Incline Press
    1 pps x12
    2 pps x12
    70 lbs pps x 10 (failed)

    RecoverPro kept me satiated til it was time to leave. Then my stomach was growling like a lawnmower.
    Got home and took 4 caps of TTA-500 (I am only eating 1 big meal today)

    got 2 more of those sandwiches (flat bread, peanut butter and dried cranberry)
    2 chicken breasts
    1.5 cups broccoli
    2.5 cups mashed potatos
    gravy (I dont wanna know how much lol)
    gonna eat another portion, dont really know what but I need more calories
    Decided on two more sandwiches

    protein shake, think I am gonna go with the No Whey tonight.

    pic is on its way


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    looking full... see some veins starting in the shoulders... yeahhhh buddy

  10. Quote Originally Posted by StephenGarcia View Post
    Back day. Kinda wanted to do all rows, in case you can't tell later on.

    2 scoops recoverpro right after class, waited 45 minutes then it was gym time!

    Lowered all weights just because my quality of workouts has gone down. Really wanted to focus.
    1 scoop ignite for pw.

    Reverse Grip Pulldowns SS w/ Wide Grip Pulldowns
    110 lbs x10 + 110 lbs x10
    (Still not a deep enough contraction)
    90 lbs x10 + 90 lbs x10
    90 lbs x10 + 90 lbs x10 (so pumped)
    90 lbs x8 + 90 lbs x6

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    Bent Over BB Rows
    135 lbs x14
    135 lbs x12
    Switched to suicide grip
    135 lbs x12
    135 lbs x12

    Isolateral Rows
    1 pps x16 (one arm at a time)
    1 pps + 25 x 12
    1 pps x20
    1 pps x16 (both arms)
    1 pps x16 (1 arm 4 reps then hold contraction while doing other arm 4 reps.)

    DB 1 Arm Rows (with an incline bench) squared up stance, not staggered. Keeps your spine in line and I feel a stronger contraction personally.
    35 lb x12
    35 lb x12
    35 lb x12
    35 lb x12

    Low Cable Rows (lean back when contracting to hit lower lats)
    110 lbs x12
    110 lbs x14
    110 lbs x12
    110 lbs x12

    Hammer Strength High Row (nice arch to hit lower lats)
    1 pps x12
    1 pps + 25 x12
    1 pps + 25 x12
    1 pps x12


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    4 caps TTA-500 and a huge plate of spaghetti, like literally I've never loaded a plate so high. Sipping more RecoverPro later as well.
    Great back shape and thickness

  11. Quote Originally Posted by jiggamanbill

    looking full... see some veins starting in the shoulders... yeahhhh buddy
    Thanks man! I love finding new veins

    Quote Originally Posted by jiggamanbill

    Great back shape and thickness
    Meh I need width now, it's better than being flat though!

  12. Quote Originally Posted by StephenGarcia View Post
    Thanks man! I love finding new veins



    Meh I need width now, it's better than being flat though!
    be proud!

  13. Quote Originally Posted by jiggamanbill

    be proud!
    I'll be proud in August! I think I am going to try and do the Dorian. Found a coach here locally and just gonna play it by ear. Pretty stoked

  14. Quote Originally Posted by StephenGarcia View Post
    I'll be proud in August! I think I am going to try and do the Dorian. Found a coach here locally and just gonna play it by ear. Pretty stoked
    there you go!!!!!

  15. Quote Originally Posted by jiggamanbill View Post
    there you go!!!!!
    yeah I think he got second at the Texas Nationals or something like that, he was talking to me while I was doing leg extensions so my hearing was a little fuzzy hahahaha

  16. kk here is yesterdays post. I was in a very pissed off mood bc the app kept crashing so I said F*CK IT lol.


    2 scoops of RecoverPro for class. Got out of school and was starving, like insatiable. I had to eat. So I broke my fast before gym for once, oh well YOLO

    Smolov jr day 3

    1 scoop ignite 2

    8 sets of 4 at 80%
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4

    Didnt really like this rep range, it seemed like it stopped right before I should. Guess I am used to higher reps now, idk.

    Shoulders

    Side lateral (hold them bishes at the top)
    15's x16
    15's x16
    some dicknose took my 15's
    10's x12 (brought them back) + 15's x10
    15's x12

    Plate Raise?? raise a plate over your head and lower it down, contract your traps to stop it from hitting you in the balls basically (idk I like this movement alot) SS with db shrugs
    45 x10 + 35's x12
    ""
    45 x8 + 35's x10
    ""

    Seated Rear Delt flyes
    got my 15's again
    15's x20
    15's x20
    15's x20
    15's x20

    Bb shrugs
    135 x14
    135 x12
    135 x12
    135 x10

    Facepulls
    40x20
    50x20
    60x20

    pic later

  17. Quote Originally Posted by StephenGarcia View Post
    yeah I think he got second at the Texas Nationals or something like that, he was talking to me while I was doing leg extensions so my hearing was a little fuzzy hahahaha


    hahaha... what? I cant hear you... Im busy doing work

  18. Quote Originally Posted by StephenGarcia View Post
    kk here is yesterdays post. I was in a very pissed off mood bc the app kept crashing so I said F*CK IT lol.


    2 scoops of RecoverPro for class. Got out of school and was starving, like insatiable. I had to eat. So I broke my fast before gym for once, oh well YOLO

    Smolov jr day 3

    1 scoop ignite 2

    8 sets of 4 at 80%
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4
    235x4

    Didnt really like this rep range, it seemed like it stopped right before I should. Guess I am used to higher reps now, idk.

    Shoulders

    Side lateral (hold them bishes at the top)
    15's x16
    15's x16
    some dicknose took my 15's
    10's x12 (brought them back) + 15's x10
    15's x12

    Plate Raise?? raise a plate over your head and lower it down, contract your traps to stop it from hitting you in the balls basically (idk I like this movement alot) SS with db shrugs
    45 x10 + 35's x12
    ""
    45 x8 + 35's x10
    ""

    Seated Rear Delt flyes
    got my 15's again
    15's x20
    15's x20
    15's x20
    15's x20

    Bb shrugs
    135 x14
    135 x12
    135 x12
    135 x10

    Facepulls
    40x20
    50x20
    60x20

    pic later

    How was the lift not being fasted? did you notice any pros or cons to eating?

  19. Quote Originally Posted by jiggamanbill

    How was the lift not being fasted? did you notice any pros or cons to eating?
    Ignite wasn't as potent (obviously) but shoulders is the only day I don't mind lifting with something in my gut. Other than that it just bugs me and I don't feel like I get to that level of intensity that I can while being fasted. Before IF I would lift at 8 am with a handful of sugar free gummy bears and half a scoop of whatever I had, it's just been a personal preference of mine for a long, long time

  20. Thursday

    1 scoop Ignite 2, fasted and right before I stepped off my truck.

    Warm up with bar and then 135.

    10 sets of 3 at 85%

    250x3 o 10

    Around set 7 I started getting tired and started lifting like a power lifter. Felt good, no spotter no problem.

    First week is done.

    Next week it's the whole thing over again just add 5 kilos to everything.


    LEGS

    Squats
    135 x10
    185 x10
    235 x8
    185 x10

    Front squats
    135 x8

    Leg Press
    3 pps feet all the way up push with heels.
    Got sets of 12, 12 and 14.

    Achilles felt weird and overall a very stressful workout. Felt like puking the whole drive home.

  21. Arm Day

    Fasted as usual, 2 scoops RecoverPro.

    Was in a very good mood (owned a psychology test and a 9 page paper plus the weather was perfect) so I only took half a scoop of ignite, I just didnt really need an extra boost today. Kinda went a little out of the box today but in the end I felt good.

    Skull Crushers Ez Curl Bar SS with Alt DB Curls
    70 x 14 + 25's x 24
    70 x 12 + 35's x 16
    70 x 12 + 20's x 28

    Seated 1 Arm Tricep Extension
    20 lb db 3 sets of 10, right arm then left then back to right and so on

    Seated 2 Arm Tricep Extension
    35 lb db 2 sets of 14 nice and slow focusing on the long head. felt great

    barbell curls
    30 lb preloaded 2 sets of burnoff (25 and 20)

    1 Arm Rope Extension in front instead of the side (basically turn your hips to the right if its the right arm left for the left arm) SS with 2 arm variation.
    @1 x10 each side + @4x12
    ""
    ""

    preacher curl (inside grip)
    10 lbs ps x 16
    35 lbs ps x 4 + 10 lbs ps x 12

    Arnold Concentration curls
    20 lb db x 10 each arm
    ""
    ""

    Low Row with the lat pull down bar (underhand grip)
    90 lb x 12
    90 lb x 16

    Boom

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  22. 4 caps TTA-500
    2 more scoops recover

    8 ounces grilled shrimp and stir fried veggies

    2 cups oats mixed with 2.5 tablespoons of natural peanut butter
    6 eggs (scrambled)

    More recover for work. I close tonight so give me something to do in my breaks bros

  23. Thoughts on TTA-500

    First week went well, has kept me lean and I find it to be a nice addition to a bulk.
    At first I was a little wary on if it was going to affect me like other fat inhibiting substances. I know it isn't a thermogenic or anything but I was still expecting maybe a slight warming feeling. This is NOT the case, I take my 2-4 pills before eating and I don't feel any difference.

    The proof is actually in my abdominal area, when I up my carb intake it goes straight to my waist line. with TTA-500 I actually feel pretty lean. Especially when I decide to back load my carbs the only thing I notice is my muscles feeling full as F*CK! Glad I could as this in, I'm about to pick up a couple more bottles.

    Stay tuned for other weekly thoughts

  24. DAY 5 of Smolov

    4 scoops recoverpro (2 in the morning, went back to sleep then 2 at 1 pm)
    lift at 345
    1 scoop ignite

    day 1 week 2 of Smolov + Chest Hypertrophy Routine
    6 sets of 6 at 70% + 5 kgs

    225x6
    225x6
    225x6
    215x6 (this is what the weight truly should have been I was just being stubborn)
    215x6
    215x6 (had to do this powerlifting style)

    Nice pump and veins going on


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    Incline DB Press (rotate and squeeze at the top but stop half an inch apart)
    40'sx20
    40'sx20
    40'sx20

    THE VOLUME, IT HURT

    Parallel Grip DB Press
    40'sx16

    keep them together, and push up. make sure shoulders dont get involved too much

    Dips
    BWx14
    BWx12
    BWx10
    BWx8

    Lean forward slightly for the pain!

    Cable Crossover
    4 platesx12
    4 platesx12
    4 platesx12

    hug the tree!

    Hammer Strength Bench Press Machine
    2ppsx10
    2ppsx6 + 1ppsx8
    1ppsx10

    focused more on the top partial than anything, since the machine stops a full stretch anyway.


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  25. DAY 6 of Smolov

    As always 4 scoops RecoverPro
    1 scoop Ignite 2

    day 2 week 2 Smolov Jr + Back Hypertrophy
    7 sets of 5 @ 75% 1RM + 5 kg

    230x5
    230x5
    230x5
    230x5
    230x5
    230x5
    245x5 (reached failure right as I pushed the last rep up)

    My shoulder is holding up really well, gonna start doing more stretching at the end anyway. Better safe than sorry. on that note I didn't wanna strain my shoulder too much so I postponed bent over rows and deads til friday. biceps get worked every other week as of now

    BACK

    Reverse Grip Lat Pulldowns SS with Lat Pulldowns
    bumped weight up to 100
    12+10
    12+8
    12+9
    17 (good song plus I got a text that pissed me off) + 8 (dropped that to 70)

    my oh my the pump was ridiculous


    Isolateral Row (thumbs up, one are at a time)
    1 ppsx12
    1 ppsx15
    1 ppsx18
    1 ppsx20

    dead

    Low Cable Row
    100x14
    140x14
    140x14
    160x14

    DB row
    40 lberx15
    ""
    ""
    ""



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    OMGWTFBBQ I added Cardio!
    been months since I last did anything so started out slow with 9 minutes on the stair master, sorry for the bold underlined red I just never do cardio but bcaa's and ignite really had me going.

    4 caps tta and I nom'd
    Attached Images Attached Images  
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